CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Let’s opt for the Ring Muscle Up today, as we have the Bar Muscle Up in our programming Saturday. Two ways to get after this, have a set plan of numbers and reps and stick to it. Or hit big sets of everything to start off then chip away at little sets.

COMPETE | PART 1

3 SETS (Weight)

2 Front Squats

+

2 Thrusters

-Rest as Needed b/t Sets-

(Score is Weight)
GOAL: RPE 8 | From the Rack… The limit here will be the Thruster. Goal is to fatigue the legs with the Front Squat, then be able to still focus on the leg drive to complete the Thruster.

COMPETE | PART 2

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
GOAL: RPE 9 | Send it! Goal should be just shy of a Sprint. We want to be able to pick up the pace on the Row with the goal of unbroken or 2 sets on the Thrusters in the first half. If you’ve hit this one before, let’s see if we can beat our best time!